Plan meals, hit your macros, and save $500+ a month on groceries.
A complete nutrition planning suite that replaces a $4,100 nutrition team — Mayo Clinic-style meal prescriptions, Precision Nutrition meal plans, RP-style macro calculations, and budget-optimized grocery lists. Built for real life.
vs. unplanned grocery shopping & takeout
Calculate your exact daily macro targets
Uses the Mifflin-St Jeor equation (the most accurate BMR formula for 90% of people), goal-specific calorie adjustments, and evidence-based protein and fat floors to build a personalized plan in seconds.
Your Personalized Targets
Your 7-day meal plan, ready to cook
Breakfasts under 10 minutes, lunches that meal-prep beautifully, and 30-minute dinners with shared ingredients across the week so nothing rots in your fridge.
| Meal | What to eat (portion) | Swap option | Time | Macros |
|---|---|---|---|---|
Breakfast 7:30 AM | Greek yogurt parfait 1.5 cups Greek yogurt (2%) + 1/2 cup berries + 30g granola + 1 tbsp honey | Overnight oats with whey | 5 min | 485 kcal P 38gC 58gF 9g |
Snack 10:30 AM | Apple + almond butter 1 medium apple + 1.5 tbsp almond butter | String cheese + grapes | 1 min | 240 kcal P 5g30gF 13g |
Lunch 1:00 PM | Rotisserie chicken bowl 5oz chicken + 1 cup rice + 1.5 cups roasted veg + 2 tbsp tzatziki | Chicken Caesar wrap | 8 min assemble | 620 kcal P 48gC 65gF 16g |
Snack 4:00 PM | Cottage cheese + pineapple 1 cup low-fat cottage cheese + 1/2 cup pineapple | Protein shake + banana | 2 min | 200 kcal P 25gC 18gF 3g |
Dinner 7:00 PM | Salmon + sweet potato 6oz salmon + 1 medium sweet potato + 2 cups broccoli + olive oil | Baked cod + quinoa | 25 min | 620 kcal P 42gC 48gF 26g |
| Daily Totals | 2,165 kcal P 158g C 219g F 67g | |||
| Meal | What to eat (portion) | Swap option | Time | Macros |
|---|---|---|---|---|
| Breakfast | Veggie scramble + toast 3 eggs + 1/2 cup spinach + 1/4 cup feta + 2 slices whole grain toast | Egg muffins (prepped Sun) | 10 min | 510 kcal P 32gC 38gF 24g |
| Snack | Hard boiled eggs (2) + carrots | Beef jerky + apple | 0 min | 200 kcal P 14gC 12gF 11g |
| Lunch | Chicken burrito bowl 5oz chicken (reuse) + 1 cup rice + 1/2 cup black beans + salsa + 2 tbsp guac | Chicken quesadilla | 5 min | 650 kcal P 45gC 72gF 18g |
| Snack | Protein shake (1 scoop whey + milk) | Greek yogurt | 2 min | 200 kcal P 30gC 14gF 4g |
| Dinner | Turkey chili + cornbread 1.5 cups ground turkey chili + 1 small cornbread square + side salad | Beef bolognese over zucchini | 30 min | 620 kcal P 44gC 58gF 22g |
| Daily Totals | 2,180 kcal P 165g C 194g F 79g | |||
| Meal | What to eat (portion) | Swap option | Time | Macros |
|---|---|---|---|---|
| Breakfast | Overnight oats with whey 1/2 cup oats + 1 cup milk + 1 scoop whey + 1 tbsp chia + berries | Smoothie bowl | 2 min (prep night before) | 490 kcal P 38gC 62gF 10g |
| Snack | Banana + 1 tbsp peanut butter | Trail mix (1oz) | 1 min | 200 kcal P 5gC 30gF 8g |
| Lunch | Tuna salad lettuce wraps 2 cans tuna + Greek yogurt + celery + lettuce cups + 1 cup grapes side | Egg salad sandwich | 8 min | 540 kcal P 52gC 38gF 18g |
| Snack | Cottage cheese + walnuts | Edamame (1 cup) | 1 min | 230 kcal P 22gC 8gF 12g |
| Dinner | Chicken stir-fry 5oz chicken + 2 cups veg medley + 3/4 cup rice + soy/ginger sauce | Shrimp fried rice | 20 min | 590 kcal P 44gC 62gF 16g |
| Daily Totals | 2,050 kcal P 161g C 200g F 64g | |||
| Meal | What to eat (portion) | Swap option | Time | Macros |
|---|---|---|---|---|
| Breakfast | Protein pancakes 1/2 cup oats + 1 banana + 2 eggs + scoop whey, blended & cooked | Greek yogurt parfait | 10 min | 500 kcal P 40gC 56gF 12g |
| Snack | Apple + cheddar (1oz) | Almond butter on rice cake | 0 min | 230 kcal P 8gC 25gF 11g |
| Lunch | Turkey chili (leftover) Reheated 1.5 cup serving + side salad with vinaigrette | Lentil soup + bread | 3 min reheat | 560 kcal P 42gC 50gF 20g |
| Snack | Beef jerky (1oz) + grapes | Hummus + carrots | 0 min | 180 kcal P 16gC 22gF 3g |
| Dinner | Sheet pan shrimp + veg 8oz shrimp + zucchini + bell peppers + asparagus + 1 cup quinoa | Pan-seared cod tacos | 20 min | 620 kcal P 50gC 60gF 16g |
| Daily Totals | 2,090 kcal P 156g C 213g F 62g | |||
| Meal | What to eat (portion) | Swap option | Time | Macros |
|---|---|---|---|---|
| Breakfast | Avocado toast + eggs 2 slices sourdough + 1/2 avocado + 2 poached eggs + chili flakes | Breakfast burrito | 10 min | 520 kcal P 24gC 42gF 28g |
| Snack | Greek yogurt + honey | Cottage cheese + berries | 1 min | 200 kcal P 22gC 24gF 2g |
| Lunch | Mediterranean chicken bowl 5oz chicken + 1 cup quinoa + cucumber/tomato + feta + olive oil | Falafel pita wrap | 5 min assemble | 610 kcal P 46gC 58gF 20g |
| Snack | Protein shake + 1 tbsp PB | Cheese stick + apple | 2 min | 250 kcal P 32gC 12gF 8g |
| Dinner | Beef stir-fry over rice 5oz lean beef + 2 cups bell peppers/onion/snow peas + 3/4 cup rice | Pasta bolognese | 20 min | 640 kcal P 42gC 65gF 22g |
| Daily Totals | 2,220 kcal P 166g C 201g F 80g | |||
| Meal | What to eat (portion) | Swap option | Time | Macros |
|---|---|---|---|---|
| Breakfast | Weekend brunch omelette 3 eggs + ham + cheese + mushrooms + 1 cup fruit + coffee | Smoked salmon bagel (half) | 15 min | 540 kcal P 38gC 30gF 28g |
| Snack | Trail mix (1.5 oz) | Greek yogurt | 0 min | 240 kcal P 7gC 22gF 14g |
| Lunch | Big leafy salad + chicken 5oz grilled chicken + 3 cups greens + chickpeas + avocado + vinaigrette | Poke bowl | 10 min | 580 kcal P 48gC 38gF 24g |
| Snack | Hummus + veggies + pita | Cheese + fruit board | 2 min | 240 kcal P 9gC 30gF 10g |
| Dinner | Smart restaurant pick Steak (6oz) + baked potato + side salad + 1 glass wine optional | Sushi (8 pcs nigiri + edamame) | — | 700 kcal P 50gC 60gF 26g |
| Daily Totals | 2,300 kcal P 152g C 180g F 102g | |||
| Meal | What to eat (portion) | Swap option | Time | Macros |
|---|---|---|---|---|
| Breakfast | Smoothie + boiled eggs 1 scoop whey + banana + spinach + milk + flax + 2 boiled eggs side | Cottage cheese bowl | 5 min | 490 kcal P 48gC 40gF 14g |
| Snack | Apple + almond butter | Yogurt + granola | 1 min | 240 kcal P 5gC 30gF 13g |
| Lunch (Meal Prep Day) | Quick wrap while prepping Whole-wheat tortilla + 4oz turkey + cheese + spinach + mustard | Tuna melt | 5 min | 520 kcal P 40gC 42gF 20g |
| Snack | Cottage cheese + pineapple | Edamame | 1 min | 200 kcal P 25gC 18gF 3g |
| Dinner (Family) | Sheet pan chicken & veg 6oz chicken thigh + roasted potatoes + roasted Brussels + lemon | Baked salmon + asparagus | 30 min | 650 kcal P 48gC 50gF 26g |
| Daily Totals | 2,100 kcal P 166g C 180g F 76g | |||
One week of meals. Under $95.
Organized by store section, with bulk-buy flags, store-brand swaps (30-40% savings, identical nutrition), and frozen-vs-fresh picks for produce that's nutritionally identical at half the cost.
Proteins ~$32
- Rotisserie chicken1 whole$6.99
- Chicken thighs (bulk)3 lb$7.50
- Ground turkey (93%)1.5 lb$6.50
- Eggs (large)1 dozen$3.49
- Salmon fillet (frozen)1 lb$8.99
- Canned tuna (store brand)3 cans$3.00
- Whey protein (per week)~7 scoops$5.00
Produce ~$22
- Bananas1 bunch$1.50
- Apples (Gala)6$3.50
- Mixed berries (frozen)1 bag$3.99
- Spinach (bag)10 oz$2.50
- Broccoli (frozen florets)2 bags$3.00
- Sweet potatoes3 lb$2.50
- Bell peppers3$3.00
- Avocados2$2.00
Carbs & Pantry ~$18
- Brown rice (bulk)2 lb$3.00
- Quinoa1 lb$3.99
- Rolled oats (store brand)42 oz canister$3.50
- Whole grain bread1 loaf$3.50
- Whole wheat tortillas1 pack$2.99
- Black beans (canned)2 cans$1.50
Dairy & Refrigerated ~$16
- Greek yogurt (2%, large tub)32 oz$5.49
- Cottage cheese (store brand)16 oz$2.99
- Milk (1%)1/2 gal$2.50
- Feta cheese4 oz$2.99
- Cheddar (block)8 oz$3.00
Healthy Fats & Extras ~$7
- Olive oil (already pantry)——
- Almond butter2 tbsp/wk$2.00
- Hummus10 oz$3.49
- Salsa1 jar$1.99
Weekly Total vs. $215 takeout
For one adult eating 5 meals/day, hitting 2,100+ kcal & 160g protein. Ingredients overlap across the week so nothing rots.
~$120 vs takeout/unplanned
~$520 ($6,240/year)
Cheat sheet: Where the $500/month savings come from
Replace your entire $4,100 nutrition team
Each module follows the format and rigor of a top-tier consultation — Mayo Clinic, Cleveland Clinic, Precision Nutrition, Renaissance Periodization, Stanford Athletics, Noom — adapted to your specific situation.
Personalized Nutrition Prescription
Mayo Clinic-style daily targets: calories, macros, fiber, hydration, and micronutrients tuned to your age, weight, goal, allergies and medical conditions.
Weekly Meal Plan
Precision Nutrition-style 7-day plan: 21 meals + snacks, ingredient overlap, swappable options, exact portions in cups/oz/grams.
Budget Grocery Optimizer
Consolidated list by store section. Bulk-buy flags, store-brand swaps, frozen-vs-fresh analysis, and seasonal produce guide for ~$500/mo savings.
Macro Calculator (RP-Style)
Mifflin-St Jeor BMR, activity multiplier TDEE, goal-adjusted calories, protein per lb LBM, fat floor, training/rest day macros, refeed protocol.
Sunday Meal Prep System
Minute-by-minute timeline. Simultaneous oven/stove/rice cooker batches. Container plan, storage limits, and reheat instructions that don't taste like rubber.
Gut Health Protocol
Cleveland Clinic-style 30-day plan: trigger elimination, gradual fiber progression, probiotic/prebiotic foods, anti-inflammatory meals, food diary tracking.
Family Meal Plan
One-meal-fits-all dinners that work for adults and kids. Lunch box system, after-school snack menu, picky-eater strategies, <$150/wk for family of 4.
Behavioral Eating Fix
Noom-style trigger mapping, habit-loop analysis, environment redesign, mindful eating protocol, evening & weekend strategies. 30-day habit calendar.
Workout Nutrition
Stanford Athletics-style pre/intra/post-workout meals. Anabolic window protein dosing, carb replenishment, evidence-based supplement stack.
Intermittent Fasting Plan
Protocol selection (16:8, 5:2, OMAD), eating-window optimization, what breaks the fast, training-around-fasting, hunger management, red flags.
Medical Nutrition Therapy
Cleveland Clinic-style condition-specific plan. Foods to emphasize/limit, medication interactions, lab number targets, monitoring protocol.
30-Day Transformation
Mayo Clinic-style program: kitchen reset, foundation week, habit building, optimization, stress testing, system lock + post-30 maintenance.
From chaos to system in 30 days
Six phases that walk you from kitchen reset to permanent weekly routine — built so the healthy choice is always the easiest one.
Kitchen Reset
- Empty pantry of trigger foods
- Stock 20 essentials
- Organize fridge for visibility
- Buy 8 glass containers
Foundation Week
- 3 meals at consistent times
- Hit protein floor every day
- 2L water minimum
- No tracking yet — just rhythm
Habit Building
- First Sunday meal prep
- Track water + protein only
- Add intentional snacks
- Daily 10-min walk after dinner
Optimization
- Adjust calories ±100 based on data
- Identify energy dips
- Refine snack timing
- Swap 2 meals you didn't love
Stress Testing
- Restaurant strategy
- Travel/social events plan
- Busy-day "emergency" meals
- Weekend protocol
System Lock
- Permanent weekly routine
- Monthly review checklist
- 2-min daily tracking habit
- Maintenance calorie set
What you replace and what you save
A traditional nutrition team would cost $4,100 in consultations — and $200/month in ongoing fees. Here's the comparison.
| Service | Traditional cost | PlanMeals7 |
|---|---|---|
| Personalized nutrition plan (Mayo Clinic consult) | $500 | Free |
| Weekly meal planning (dietitian service) | $200/mo | Free |
| Grocery optimization session | $100 | Free |
| Macro calculation (sports nutrition) | $300 | Free |
| Meal prep coaching | $150 | Free |
| Gut health protocol (gastro-nutrition) | $400 | Free |
| Family meal planning (pediatric nutritionist) | $200 | Free |
| Behavioral eating fix (Noom-style) | $300 | Free |
| Workout nutrition (sports dietitian) | $250 | Free |
| Intermittent fasting design | $200 | Free |
| Medical nutrition therapy (clinical dietitian) | $500 | Free |
| 30-day wellness transformation program | $1,000 | Free |
| Total | $4,100 | $0 + ~$500/mo grocery savings |
Meal planning, macros & grocery budget questions answered
Everything you need to know about building a free meal plan, calculating your macros and cutting your grocery bill.
How do I calculate my daily calorie needs?
Use the Mifflin-St Jeor equation, which is the most accurate BMR formula for roughly 90% of people. Multiply your BMR by your activity factor (1.2 for sedentary up to 1.9 for athletes) to get your TDEE, then subtract 15–20% for fat loss or add 10% for muscle gain. The free macro calculator on this page does this automatically.
How much protein should I eat per day?
Research supports 0.7–1.2 grams of protein per pound of body weight depending on your goal. Higher end (1.0–1.2 g/lb) during fat loss to preserve muscle, moderate (0.8–1.0 g/lb) for muscle gain, and 0.7–0.8 g/lb for general maintenance and health.
How can I realistically save $500 a month on groceries?
Combine five strategies: plan meals weekly so nothing rots, buy frozen produce (nutritionally identical and ~50% cheaper), swap name brands for store brands (30–40% savings), pick the cheapest protein per gram (eggs, chicken thighs, canned tuna), and skip four takeout meals per week ($60/week on its own).
Is the meal plan and macro calculator really free?
Yes. The macro calculator, 7-day meal plan, grocery list, meal prep playbook, 30-day transformation program and all 12 nutrition modules are 100% free. No account, subscription or paywall.
How many meals per day should I eat?
Meal frequency is personal preference as long as you hit your daily calorie and protein targets. Most people do well with 3 meals plus 1–2 snacks. Intermittent fasting (16:8) works for some. Athletes and high-calorie goals often prefer 4–5 meals for digestion and consistent energy.
What is the best diet for sustainable weight loss?
The best diet is the one you can sustain. Research consistently shows a 15–20% calorie deficit, adequate protein (0.8–1.0 g per pound of body weight), plenty of fiber (25–35 g/day) and foods you actually enjoy outperforms any specific named diet over the long term.
How much water should I drink per day?
A practical target is about 35 ml per kg of body weight (roughly half an ounce per pound), plus an extra 500 ml on training days. Spread intake across the day and front-load it; don't chug a liter with meals as it can dilute digestive enzymes.
Can I follow this meal plan on a budget under $100/week?
Yes. The included grocery list totals $94.92 for one adult eating 5 meals/day at 2,100+ kcal and 160 g protein. A family of four can stay under $150/week using the same ingredient-overlap principles.